HBF Run for a Reason: Training Week 5

So how did you manage the sessions from last week? If you made it through unscathed you are well on your way to being prepared and ready for the HBF Run for a Reason 12km fun run on May 26.

So far we’ve worked on practising your running technique for efficiency, building up the longer distances and even revving up the intensity.

This week, our focus is on speed. I’m not talking about your top sprinting speed — but the exercise intensity at which you can work before excessive build-up of lactic acid and breathlessness or, in other words, the fastest running pace you can maintain for an extended duration, before tipping that threshold that puts you spiralling exponentially into fatigue.

There will be some medium-length sessions this week and a good approach is to once again focus heavily on the technique drills we did in week two.

Most of the sessions have intervals of higher-than-usual running and your aim here is to only slightly breach your typical running pace, to give your body the chance to adapt to that intensity.

6 minutes fast run (over your race pace), 3 minutes medium pace (race pace or just below). Do this for three rounds. Then 2 minutes shuttle runs. Each run should be between 20-30m — go as fast as you can for 2 minutes. Then have a 2-minute rest. Do this for two more rounds. 5 minutes — easy jog.

Thursday Rest

Friday Short distance fartlek

Find an oval or run path with landmarks that are roughly 100-200m apart. Run easy between the first interval, medium between the second, then sprint the third. Then go back to medium and easy. During each cycle focus on: Easy — head straight and chest tall looking at the horizon during each easy phase. Medium — focus on accelerating pace while maintaining the technique of the foot strike landing under your body (review Week 2 tips) during each medium phase. Sprint — aim to give an almost all-out effort with arms counter swinging straight (not across your body) during each sprint phase. Repeat as many cycles as you can in 25 minutes. Then a 7-10 minutes medium-pace run to finish.

Saturday 2:1 work-rest ratio pace drills

Run 1km all out (once), 800m all out (x 2), 400m (x3), 200 (x4), with recovery time after each effort around half the time it took you to run it. Each bout should be close to an all-out effort. Then finish with 30-50 squats (can do in small blocks if necessary) and a 5-10 minutes easy jog recovery.

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